If you could focus on just one nutrition change to lose fat, it should be eating more protein. Protein does three things no other nutrient does as well: it protects your muscle, keeps you full, and burns extra calories just being digested. Here's why — and exactly how much you need.
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Open the free nutrition engine →It protects your muscle in a deficit
When you eat fewer calories, your body can burn muscle for energy. High protein signals it to keep muscle and burn fat instead — which keeps your metabolism up.
It keeps you full longer
Protein is the most satiating nutrient. High-protein meals reduce hunger and cravings, making a calorie deficit far easier to sustain.
It burns more calories to digest
Your body uses ~20-30% of protein's calories just digesting it (the 'thermic effect'), far more than carbs or fat.
How much and easy sources
Aim for ~1.8-2.2 g/kg when losing fat. Eggs, chicken, fish, Greek yogurt/skyr, tofu, legumes — and a protein shake to close the gap on busy days.
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How much protein to lose weight?
Roughly 1.8-2.2 g/kg of body weight per day — higher than for maintenance, because it protects muscle in a deficit.
Will high protein help me not feel hungry?
Yes — protein is the most filling nutrient, which is why high-protein diets make cutting easier.
Can I lose weight without protein powder?
Yes, from food alone. Powder just makes hitting the higher target easier when appetite or time is short.